2020.2.11. SHRED

CrossFit IPA – SHRED

Metcon (No Measure)

4:00 Warm Up

1:00 Rest

2 Rounds [:40 on/:20 off]

-Battle Ropes

-R arm ascending 1 arm swing + twisting thruster

-Bike

-L arm ascending swing + twisting thruster

-OH alt step back lunge w/ medball

1:00 REST

2 Rounds [:40 on/:20 off]

-Battle Ropes

-R bent over row + clean lunge + lunge press

-3 position R wall balls

-L bent over row + clean lunge + lunge press

-3 position L wall balls

1:00 REST

2 Rounds [:40 on/:20 off]

-Battle Ropes

-2x push up + kneeling curl + halo

-Bike

-burpee box jump overs

-overhead DB sit ups

1:00 REST

Leg Finisher

2x NO REST

1:00 Wall Sit

1:00 High Pull + Goblet Squat

andrewdepaul

andrewdepaul